3. 1-3
Why should you care about being
physically active?
• Physical fitness marketing comes from
many sources
– Food
– Clothes
– Cosmetics
– Healthcare products
– Equipment
– Weight loss programs
5. 1-5
• 24% of adults engage in light to
moderate physical activity 5 days a
week
• 12% are active 7 days a week
• 60% are active but fail to reach
necessary intensity to improve
cardiorespiratory fitness
• 25% of adults are sedentary
Living activities do not incorporate
enough physical activity to maintain
adequate levels of fitness
6. 1-6
Physical activity:
–Reduces risk of disease
–Helps control weight
–Contributes to healthy bones, muscles,
and joints
–Reduces symptoms of anxiety and
depression
–Relieves pain associated with arthritis
–Associated with fewer hospitalizations,
physicians visits, and medications
7. 1-7
Achievement of a healthy lifestyles
requires:
–Proper medical care
–Eating right
–Physical activity
–Satisfying work
–Healthy play/recreation
–Proper amounts of rest and relaxation
8. 1-8
Exercise & Physical Activity
• Exercise:
– More intense than what an
individual does on a daily
basis
– Must challenge body’s
physiological systems
– Results in improved function
and efficiency
– Varies by each individual’s
fitness level and lifestyle
Figure 1-1
9. 1-9
Healthy People 2020 Objectives
• Can be utilized to develop programs to
improve health
• Based on scientific knowledge and
assembled through a broad consultation
process
• 28 focus areas were identified by federal
agencies
10. 1-10
• 10 health indicators were identified
• Each indicator is linked to one or
more objective and based on their:
–Ability to motivate action
–Availability of data to measure progress
–Importance as public health issues
11. 1-11
Health Indicators
• Physical activity
• Overweight and
obese
• Tobacco use
• Substance abuse
• Responsible sexual
behavior
• Mental health
• Injury and violence
• Environmental quality
• Immunization
• Access to health care
12. 1-12
Physical Benefits of Being
Physically Active
• Changes in civilization have resulted
in declines in physical activity
• All people must be aware of the:
–Requirements for good health
–Importance of vigorous physical activity
13. 1-13
Social Rewards of Being
Physically Active
• Physical activity:
– Creates outlets, companionship, and feelings
of belonging
– Provides strategies for conflict resolution,
acting fairly, and complying with rules
– Contributes to development of moral and
ethical code for behavior
– Provides opportunities for socialization
14. 1-14
Psychological Benefits of Being
Physically Active
• Physical activity can:
– Enhance motivation
– Increase self-perception and esteem
– Improve mood states and emotional well-
being
– Reduce stress and anxiety
– Create a realistic body image
15. 1-15
• Often times, exercise is used as a
means of mental relaxation
• “Exercise high”:
–Result of endorphins being released
that can positively affect your attitude
and outlook
–Higher serotonin levels have been
shown to improve mood, sleep/wake
cycles, libido, and enhance feelings of
well-being
16. 1-16
Benefits of Exercise in
the Aging Process
• Physiological and performance
capabilities change as you age
• Capabilities peak between ages 18-30
• A steady decline occurs after that peak
17. 1-17
If you maintain a greater fitness level
throughout your lifetime, it is likely that
you will have:
–Greater strength
–Greater flexibility
–Greater cardiorespiratory health
strength
–Lower body fat percentage
18. 1-18
What Components of Fitness are
Important to You?
• Health-related components include:
– Cardiorespiratory endurance
– Muscular strength
– Muscular endurance
– Flexibility
– Body composition
20. 1-20
Muscular Strength
– Ability or capacity of a
muscle or group of
muscles to exert force
against resistance
– Refers to a muscle’s
ability to exert maximal
force in a single effort
– Strength is required in all
types of activities
Figure 1-6
21. 1-21
Muscular Endurance
– Ability of a muscle
to perform or
sustain a
contraction
repeatedly over a
period of time
– Closely related to
strength
Figure 1-7
22. 1-22
Flexibility
–The ability to move joints in arms, legs,
and trunk freely through a full, non-
restricted, pain-free range of motion
–Important for:
• Performance
• Maintaining posture
• Preventing injury
23. 1-23
Body Composition
– Refers to the
percentage of body
fat relative to other
lean tissues of the
body
– Excess fat is
unhealthy
Figure 1-9
24. 1-24
Body Composition (continued)
– Obesity contributes/linked to:
• Degenerative diseases
• Psychological mal-adjustments
• Shortened life
– Balance between caloric intake and
expenditure is critical for maintaining proper
body fat content
25. 1-25
Speed
– Ability to perform a particular movement very
rapidly
– Critical to be successful in many competitive
athletic situations
Power
– Ability to generate great amounts of force
against a particular resistance in a short
period of time
26. 1-26
Neuromuscular
coordination
– Integration of senses
with muscle function to
produce smooth,
accurate, skilled
movements
Balance
– Ability to maintain some
degree of equilibrium
while moving or standing
still Figure 1-13
27. 1-27
Agility
• Ability to change or alter
(quickly and accurately)
direction of the body during
activity
Reaction Time
• Time required to produce an
appropriate and accurate
physiological or mechanical
response to external
stimulus
Figure 1-14
28. 1-28
Determining Your Reasons
for Wanting to be Fit
• Different for each individual
• Prior to engaging in a fitness routine,
determine your:
– Personal reasons for fitness
– Goal(s)
29. 1-29
Determining How Frequently You
Engage in Physical Activity
• Prior to initiating a program,
determine
–What your baseline is relative to your
exercise habits
–If you are devoting proper amounts of
daily time to maintaining or developing
your fitness
30. 1-30
How Long Will it Take You
to Get Fit?
• There are no shortcuts
• Some improvements may be
identified after a month of regular and
appropriate activity
• Plateauing is natural!
31. 1-31
• Make a commitment to your fitness
• Once you achieve your goal, you will
likely be motivated to maintain it after
all your hard work
• Physical fitness requires effort –
especially for lasting effects
